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German Volume Training: Phase 1
Bulking
Intermediate
Dumbbell
Plan Details
The German Volume Training: Phase 1 routine by grpatter is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest/Back
Est. 69 min
4 exercises
Dumbbell Decline Bench Press
10 Sets x 10 Reps
Chin-Up with Knee Raise
10 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Day 2
Legs/Abs
Est. 68 min
4 exercises
Barbell Squat
10 Sets x 10 Reps
Machine Leg Curl (Prone)
10 Sets x 10 Reps
Machine Calf Raise
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Day 3
Off
Est. 22 min
1 exercise
Swimming
1 Set
Day 4
Arms/Shoulders
Est. 65 min
4 exercises
Dumbbell Incline Hammer Curl
10 Sets x 10 Reps
Dip
10 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Day 5
Off
Est. 0 min
0 exercises
This day is empty
Day 6
Cardio/Endurance
Est. 32 min
1 exercise
Running
1 Set
Day 7
Cardio/Endurance
Est. 42 min
1 exercise
Swimming
1 Set
